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Turkey and Beans Over Rice

High Fiber Recipe

You can use either water or chicken stock in your Turkey and Beans Over Rice to cook your rice in. Chicken stock adds flavor. Scallions and kidney beans seasoned with oregano and pepper with turkey, red wine and garlic make up this fiber filled main dish.

Turkey and Beand over Rice

Recipe Ingredients

2 cups water or chicken stock
1 cup white rice
1 tablespoon vegetable oil
3/4 cup celery, chopped
4 scallions, chopped
2 cloves garlic, minced
1/3 cup red wine
1 pound canned kidney beans, rinsed and drained
2 cups cooked turkey, diced
1/4 cup dried oregano, crumbled
1/8 teaspoon pepper
1-1/2 cups water
1 tablespoon cornstarch, blended with 1 tablespoon water
3 tablespoons lite soy sauce

Recipe Directions

Boil water in a medium saucepan over high heat. Stir in rice and immediately reduce heat to low. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed.

Heat oil in a saucepan over medium heat. Stir-fry celery, scallions and garlic 2 minutes. Stir in next 6 ingredients, cover pan and bring to a boil. Reduce heat to low and simmer 15 minutes.

Stir cornstarch mixture into pan. Bring to a boil and cook, stirring, 1 minute. Remove from heat and stir in soy sauce. Serve over rice.

Nutrition Information

Recipe makes 4 servings
Calories: 512; Fat: 11.6g; Cholesterol: 57mg; Protein: 31.1g; Carbohydrates: 66.8g; Fiber: 9g; Sugars: 4.9g; Sodium: 579mg

21 percent calories from fat
Dietary Exchanges: Vegetable: 0.7, Bread: 3.2, Lean meat: 2.7, Fat: 1.0, Very lean meat protein: 1.1

High Fiber TipHigh Fiber Tip

Fruits and vegetables with edible skins are higher in fiber.

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